7/3 chest and bis

In DB press- 70s x 7, 70s x 7, 70s x 8 (now i just realized that you mean INCLINE and not IN so next time i will take that into consideration)

BB bench- 155 x 8, 155 x 7, 155 x 6

Dips- 45 x 6, 45 x 10, 45 x 12

BB curl- 75 x 6, 80 x 6, 80 x 6

Rope curl- 60 x 8, 60 x 8, 60 x 8

I did some rest-pause sets(the ones where you go till failure then rest the do a few more reps) and on arms I did what the Max OT thing said about for arms the resistance should be twice as slow as the contraction. also they said no forced reps. what are your ideas about the resistance should be twice as slow as the contraction and forced reps? (hope that makes sense)